There are few images that better symbolize daily life in contemporary America than a seated individual. Most of us sit at work, sit during our leisure activities, and sit when we travel. The technological advances and material abundance that began in the twentieth century have translated into a lifestyle of unprecedented inactivity. The problem is that our physical evolution doesn't keep pace with our social evolution. The human body evolved in a physically exacting environment, so even though it may no longer be necessary for survival, we are prewired to be active. Inactivity takes a steep toll on physical and mental well-being. It is a contributing factor in obesity, hypertension, depression, and, yes, anxiety.
Exercises for Anxiety:
Which forms of exercise you select depends upon your objectives. For reducing anxiety, aerobic exercise is typically the most effective. Aerobic exercise requires sustained activity of your larger muscles. It reduces skeletal muscle tension and increases cardiovascular conditioning, the capacity of your circulatory system to deliver oxygen to your tissues and cells with greater efficiency. Regular aerobic exercise will reduce stress and increase your stamina.
Following are some of the more common types of aerobic exercise. Each type has its advantages and possible drawbacks.
Running
Swimming
Cycling
Walking
Aerobics Classes
Most aerobics classes consist of warm-up stretches and aerobic exercises led by an instructor. These are usually done to music. Classes are generally offered by health clubs, with various levels for beginning, intermediate, and advanced participants. They come under many names, though a couple of recent favorites are body pump and spinning, which work to increase aerobic fitness as well as strength and endurance. Since certain of the exercises can be traumatic to joints, try to find a low-impact aerobics class. The structured format of an aerobics class may be an excellent way to motivate you to exercise. If you are self-motivated and prefer to stay at home, there are many good aerobics videos available. If you decide to do aerobic exercises, be sure to obtain good shoes that stabilize your feet, absorb shock, and minimize twisting. It's best to do these exercises on a wooden surface and to avoid thick carpets, if possible. About forty-five minutes to an hour of exercise (including warm-up) three to five times per week is sufficient. |
